WODconnect

Workout list by Mikke Mänty-Sorvari Team Pahat Pyllyt

  • Squat clean EMOM x 5 Strength

    5 Squat clean in every minute.

  • Five below Workout

    AMRAP 5 min
    Buy in 100 DU
    - 6 Lateral burpee over KB
    - 12 Double DB front squat (15kgs/22,5kgs)
    Rest 5 min
    AMRAP 5 min
    Buy in 100 DU
    - 6 Lateral burpee over KB
    - 9 Double DB thruster
    Rest 5 min
    AMRAP 5 min
    Buy in 100 DU
    - 6 Lateral burpee over KB
    - 6 Double DB cluster

  • Game Of Pain Workout

    14 min AMRAP
    - 12 DB front rack lunges with alternating hands + legs
    - 8 Single arm DB thruster
    - 6 Lateral DB over burpee
    - 4 Single arm DB devils press

    Women´s DB: 15 kg
    Men´s DB: 22,5 kg

  • Speed back squats 6 x 4 Strength

    Sets 1-2: @55%
    Sets 3-4: @60%
    Sets 5-6: @65%

    1 rep should take about 1 seccond.

  • Jalka bodaus Workout

    1A Hip thrust tangolla 5 x 10
    1B Banded walk 5 x 45sec

    2A Goblet squat käsipainolla 5 x 12
    2B SJMV tangolla 5 x 10

    3A Sissy squat tangolla front rack 5 x 15
    3B OH walking lunges 5 x 20m

  • Timon Karvakolmio Workout

    EMOMx20
    A) Airbike cal
    B) Row cal
    C) DU (x 3 the calories)
    D) Rest

    Pick a sustainable ammount of calories for Airbike & Rowing. Both are done with same calories.

  • EMOM x 21 Workout

    A) Skierg cal
    B) Bikerg cal
    C) Burpee box jump over

  • Shoulder overkill Workout

    For time:
    - 5m HSW
    - 30 DUs
    - 5m HSW
    - 30 DUs
    - 15 Ring dips
    - 30 DUs
    - 15 Ring dips
    - 30 DUs
    - 25 Push ups
    - 30 DUs
    - 25 Push ups
    - 30 DUs

    HSW must be done unbroken

    Time cap: 15 min

  • Conditioning "Triple Ski" Workout

    For Time:
    - 3000m Row
    - 300 Double Unders
    - 3000m Skierg

  • Conditioning "Hyyteri" Workout

    For time (in teams of 4):

    Buy in: 800m Run 2 M + 2 FM

    • 150 Synchro Wallballs (6kg/9kg) 1 M + 1 FM
    • 15 Synchro Sandbag over shoulder (45kg/68kg) 1 M + 1 FM
    • 120 Syncro Box jump Overs 1 M + 1 FM
    • 12 Sandbag over shoulder (45kg/68kg) 1 M + 1 FM
    • 90 Double DB thrusters (15kgs/22,5kgs) 1 M + 1 FM
    • 9 Sandbag over shoulder (45kg/68kg) 2 M + 2 FM
    • 60 Toes to bars
    • 6 Sandbag over shoulder (45kg/68kg) 2 M + 2 FM

    Cash out: 800m/1000m Row 1 M + 1 FM